The Bulgarian bag walking oblique swing essentially combines the rotational swing with a small step, be sure to keep the steps small otherwise you’ll lose control of the bag. This exercise really targets the hamstring on trailing leg like nothing else.

Teaching Points

  1. Stand in a staggered stance with the bag resting against your legs and the main handles pointing upwards.
  2. Hinge the hips whilst keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
  3. Grab the bag by the main handles keeping your shoulders packed down and a straight line between crown and coccyx.
  4. Keep your arms locked out and swing the bag across the front of the body as you take a small step forward, as the bag passes the body rotate your shoulders so that your midline stays facing the bag.
  5. Drive your hips forward and upwards and let the bag float up to shoulder height and to the other side.
  6. Repeat the movement.

Common Problems & Solutions

Error: Losing control of the bag as you step.
Correction: Ensure you only take small steps.